Posture, posture, posture, if your posture isn't on point during every exercise, ie. Feet firmly planted, (spread the floor with your feet) abdominals tight, especially those with a posterior hip tilt (but pops out, making that pooch u can't get rid of) lats depressed with shoulders back and chest high, and last, neck NEUTRAL! not looking up or down (think of those pendulum birds you can put on the edge of your cup)... You are not doing it right! Check your posture every second you can. Posture is paramount!
Circuit training is an effective way to train your body for sports performance and fitness. You can do circuit training in a gym setting with the help of a trainer or at home. Effective circuit training exercises include calisthenics, aerobic exercise or resistance training with bands, your own body weight and dumbbells.
Circuit Training you perform several different exercises in a set pattern, or circuit. Choose between 6 and 10 exercises, and perform each exercise in succession, with only a short rest of about 30 seconds between each set. Perform a specified number of repetitions for each exercise, or perform each exercise for a specific amount of time. Dumbbell circuit training consists of a circuit that uses dumbbells for each exercise.
Exercises to Include Because you are participating in a circuit training routine, it is wise to include dumbbell exercises that will work your entire body. Include exercises such as side bends, biceps curls, triceps extensions, shoulder press, squats, lunges, chest presses, shrugs, calf raises, bent over rows and deadlifts.
Benefits When you perform a circuit training routine with dumbbells, you will improve your athletic performance, boost your heart and lungs and enhance your muscular endurance. The dumbbells help you to isolate specific muscle groups, and becuase each side of your body is working independently, your stronger side can't compensate for your weaker side as often happens with a barbell.
Considerations Keep the stations for each exercise close to one another and in logical order so that it is easy to move form one to the next. Lift the dumbbells in a slow, controlled manner, using your muscles and not momentum to life the weight. It is a good idea to see your doctor for a check up before you begin dumbbell circuit training.
Parameters The weight of dumbbells you should choose depends on the specific exercises and the number of repetitions or time limit you decide on for your circuit. Isolation movements such as chest flys will use lighter dumbbells than compound moves such as squats, and you will use lighter weights to perform 20 reps than you will for 10. As you move through your dumbbell circuit, try to alternate between upper body and lower body exercises for maximum muscle pump and cardio pump.
Circuit training is a method of exercising that varies the exercises you do during the course of a workout. You can create a circuit training workout to improve muscular endurance using resistance exercises, or create a circuit of exercises to add variety to a weight loss workout. However you create your circuit, keep the intensity high the entire 30 minutes.
Circuit Pattern A circuit training workout consists of several sets of different exercises, with a short pause of 20 to 30 seconds between each exercise. After you complete one set, you take a two- to three-minute rest before beginning the next set. During the course of a 30-minute workout, you perform approximately three to six sets, or circuits. Each circuit should consist of similar exercises, such as upper body for one circuit, lower body for another, core and trunk for the next and a total-body circuit. You will use approximately 50 percent of your maximal effort, with more or less effort or weight depending on whether you want to emphasize muscle or cardio work. Plan your 30-minute circuit in advance, assigning times or reps to each exercise in order to finish your workout on time. Be sure to include five to 10 minutes for warm-up, cool-down and stretching.
iUse your own body to build a lean body. Shop online at TRX today! Cardio Stamina and Weight Loss For a circuit that emphasizes aerobic exercise, you will use lighter loads and exercise at a higher intensity. The American Council on Exercise recommends performing 10 to 25 reps of an exercise, at 40 to 70 percent of your maximal effort, taking 15- to 30-second breaks between exercises.
Muscular Endurance A circuit training workout that emphasizes muscular endurance also challenges muscles in order to improve your ability to use them over time. Unlike muscle building, circuit training uses lighter weights and more repetitions of an exercise. You will add slightly more weight to your exercises than you do for a cardio circuit, since your goal is to work your muscles. UK Athletics performance trainer Brian Mac recommends 20 to 30 seconds of each one exercise, taking 30 seconds to recover between each exercise, and three minutes of rest between each circuit.
Upper-Body Circuit To create an upper-body circuit, do pull-ups, push-ups, chin-ups, dips, presses, curls, flyes, dumbbell punches, rows and kickbacks.
Lower-Body Circuit Lower-body exercises for a circuit can include squats, lunges, deadlifts, burpees, giant steps, box jumps, leg raises and leg presses.
Core Workout Create a core circuit with sit-ups, crunches, kettlebell swinging, ab wheel rolls and other exercises that target your middle.
Boosting your metabolism can make you burn more calories on a day-to-day basis and increase your rate of weight loss. While you might think doing this requires hours of training, this isn't the case. Just 5 minutes of intense exercise can provide a metabolic effect, due to a concept known as excessive post-exercise oxygen consumption, or EPOC. After training, your body needs to burn extra calories to repair muscle cells, redistribute blood flow and return it to its pre-exercise state. This extra calorie expenditure requires an increase in metabolism, and can be achieved with a hard 5-minute workout.
Interval Sprints If you've only got 5 minutes to train, then sprinting is a great option. Set yourself up at a running track or on a treadmill. Sprint as fast as you can for 20 seconds, then lightly jog for 40 seconds, and repeat this five times. While your pace will drop slightly, still aim to run as quickly as possible on all your sprints. Short duration interval sprints not only boost your metabolism, but may also help to increase your endurance and training capacity.
i 1 Weight Loss Tip That Has People Losing Weight Fast. Tabata Kettlebell Swings and Tabata training, is an extremely effective, yet very tough workout. Perform 1 minute of warm up drills using a light kettlebell, then begin the Tabata workout. Use a kettlebell that you can do 30 swings with, and swing it for 20 seconds. Rest for 10 seconds, then perform another 7 rounds of 20 seconds, interspersed with 10 second rests. if you finish your 8th set and feel like you could do more, then you didn't work hard enough. Pick a heavier bell, or swing faster next time.
Body Weight Circuit Pick four exercises -- one lower body, such as squats; two upper body, like pullups and pushups; and a whole body exercise like burpees or bodyblasters. Set a timer for 5 minutes and perform 10 reps on each exercise. Do the circuit as many times as you can in the 5 minutes. Record how many rounds you do, and aim to do more every session.
Density Training Density training is more of a strength-based approach to 5 minute workouts, but is still effective for boosting your metabolism. Pick two exercises for opposing muscle groups, such as bench presses and barbell rows for your chest and back, or front squats and deadlifts for your quads and hamstrings. Use your 10 repetition maximum for each exercises, and perform 6 reps on one, then 6 on the other. Perform as many sets as you can in 5 minutes. Once you can do 5 sets of each, increase the weight you use.
EPOC Exercise Movements that recruit multiple large muscle groups initiate the EPOC effect after exercise. Targeting these large muscle groups, which include the chest, quads, hamstrings and entire back, through compound movements cause a higher metabolic demand on the body. Exercises that include the entire body and require heavier amounts of resistance are best to stimulate this metabolic response.
After performing certain exercises, your body uses a larger amount of oxygen than before your workout to restore the body to normal levels. This enhanced oxygen consumption, known as excess post-oxygen consumption or EPOC, results in a higher overall calorie burn after exercise. , EPOC increases your metabolism for up to 48 hours after a workout.
Bench Press The bench press targets pectoral muscles, triceps, deltoids and the upper back muscles. The bench press uses a flat, incline or decline bench to focus on different areas of the pectoral muscles. Benefits of the bench press include the use of many muscle groups to stabilize the resistance during the movement to stimulate the body into EPOC.
Sprinting Sprinting provides another training method for initiating EPOC. Sprinting places high demands on the entire body to perform with increased emphasis on the quadriceps, hamstrings, core, and gluteal muscles. A sample sprint exercise involves running as fast as possible for 20 to 30 yards then resting for 30 seconds and repeating.
Deadlift The deadlift incorporates many muscle groups like the quads, hamstrings, glutes, lower back, lats, rhomboids, trapezius and forearms. To execute the deadlift, stand behind a barbell with your feet hip-width apart. Bend the knees and grab the bar using a shoulder-width distance. Keep your shoulders back and chest up throughout the movement and lift the bar until you are standing straight.
1. Reject the Diet Mentality Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
2. Honor Your Hunger Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.
3. Make Peace with Food Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.
4. Challenge the Food Police .Scream a loud "NO" to thoughts in your head that declare you're "good" for eating minimal calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.
5. Respect Your Fullness Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?
6. Discover the Satisfaction Factor The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence--the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".
7. Honor Your Feelings Without Using Food Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
8. Respect Your Body Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.
9. Exercise--Feel the Difference Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in that moment of time.
10 Honor Your Health--Gentle Nutrition Make food choices that honor your health and tastebuds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters, progress not perfection is what counts.